Squats are so powerful! How to learn half squat to lift hips and slim legs easily

The squat whirlwind is too powerful, are you doing it right? The "squat" movement, which is said to help slim down legs and lift buttocks without the need for any auxiliary equipment, has become a trend thanks to the promotion of celebrities and has even created a fashion whirlwind! But what should we do to truly maximize the training effect of "squats"?

Don't force yourself to squat! Half squat is easier to perform

In this regard, fitness coach Ryan said that moderate "squats" can indeed help exercise the muscles of the human buttocks, the quadriceps on the front of the thigh, the hamstrings on the back of the thigh, and the core muscles, which can help lift the buttocks and tighten the muscle lines of the lower body.

However, Coach Ryan also mentioned that the movements that most netizens are currently exposed to and performing are not the true "squats" in the true sense of the word, that is, a full squat with the buttocks almost down to the ground; but the so-called "half squat", in which the buttocks are lowered until the thighs are parallel to the floor.

The most important thing is that although the squatting range of the "half squat" is relatively small, it can still train the above-mentioned muscle groups; for ordinary people and beginners, it is easier to learn and execute.

Are you doing the half squat correctly? Warm-up + 3 decomposition steps without any NG!

Coach Ryan still emphasized that if the "half squat" movement is not standard and accurate when executing, not only will it not achieve effective training results, but it will also greatly increase the risk of injury to the knee joints, hip joints, lower back and other parts. Be careful!

In view of this, Coach Ryan personally demonstrated how to correctly perform the half squat training, and broke down the action process into "3 decomposition steps" so that everyone can perform it more easily and easily. He also emphasized the importance of warming up before engaging in muscle strength training. Proper warm-up can not only make the exercise more effective, but also help improve muscle elasticity and reduce the risk of injury while the body temperature rises.

[3 steps to do half squat]

◆Warm up beforehand:

Jog in place, remembering to lift your calves and swing your arms with each step. Run in place for about 2 to 3 minutes, until you feel your heart rate rising and you're a little out of breath. After you've successfully warmed up, you can do the next half squat movement.

Step 1: Start by spreading your feet approximately shoulder-width apart.

Step 2: Keep your knees and toes facing forward, then raise your hands forward.

Step 3: Imagine there is a chair behind you, sit your buttocks diagonally backward while bending your knees. After squatting until your thighs are parallel to the floor, use the strength of your hips and legs to return to the original standing position.

Works: Buttocks, quadriceps on the front of the thigh, and hamstrings on the back of the thigh.

It’s effective only if done correctly! Don't forget these 3 things to note when doing the "half squat" exercise

In addition to following the above three steps, Coach Ryan reminds that if you want to ensure that the "half squat" movement is correct and effectively exercise the buttocks, legs, and core muscles, you should keep in mind the following three precautions.

Note 1:

When squatting, your knees should be aligned with your toes, rather than pointing inward or outward.

Note 2:

The calf and the torso will form two parallel lines. When the movement is incorrect, certain situations may occur, that is, the body is too forward, so that the calf and torso are not parallel, or the knee is too forward, so that the calf and torso are not two parallel lines.

Note 3:

For the upper body, keep your back straight, without protruding your chest too far forward or hunching over; look straight ahead.

"Half squat" - knees not exceeding toes? Coach: Correct movement pattern is the key

As for the popular saying on the internet that the knees should not go beyond the toes when squatting, Coach Ryan pointed out that whether the knees go beyond the toes during squats is not the key point during the operation, but whether the movement pattern of the squat is correct!

In fact, the correct movement pattern for squats is to start with hip flexion, that is, when squatting, the entire sole of the foot should remain on the floor without lifting up, and the buttocks should sit back to perform the movement. Therefore, as long as the movement pattern and force output part are correct, even if the squat range may be limited due to personal physical condition, injury history, and movement ability, a certain exercise effect can be achieved. However, if you find that your body is unable to achieve the correct movement posture, it is recommended to seek advice and guidance from a professional coach.

【Expert Tips】:

Finally, Coach Ryan also reminded that because everyone's physical fitness and physiological conditions are different, in order to greatly improve the effectiveness of squat movement training and minimize the risk of sports injuries, it is recommended that everyone should seek advice and guidance from a professional coach before engaging in any new exercise, find the training method that suits them best, and implement it step by step for better protection.

Filming location: provided by Anytime Fitness Luzhou store